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In the last few years, kettlebells have grown in popularity—and for good reason! They’re relatively cheap, don’t take up much space, and are fantastic for building strength and metabolic conditioning.

If you’ve got a kettlebell on-hand and are looking for a quick and simple workout to do from home, you’re in luck. The Kettlebell Compound is one of my favorite workouts to do when I’m short on time but still want a kick-in-the-butt kinda workout.

In this conditioning workout, the goal is to beat the clock. Push yourself in the first round, but pace yourself as the goal is to complete the following rounds in the same time or less.

To complete this workout, select a kettlebell that is a moderate weight for you. In other words, the weight should be something you can move quickly, but still feels challenging and allows you to push yourself in the workout.

The Kettlebell Compound

Type: Conditioning Workout

Directions: Set your timer and perform the number of repetitions for each exercise listed in the workout. After you complete the first round, write down the time it took you. Complete the following rounds in the same time or less. Rest 45 seconds after each round.

The Workout: 

5 rounds:

10 Kettlebell Swings
10 Goblet Squats
10 One-Arm Kettlebell Push Presses (each arm)
10 Kettlebell Deadlifts
50 Jump Ropes

Rest 45 seconds

Modified Workout Guidelines: Perform 3 rounds.

Love workouts like this one? Check out my comprehensive Strong From Home program, which is packed with 125+ do-anywhere style workouts.

Be strong,

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